Women's Foundation
Kovács Martin
WOMEN'S FOUNDATION – PHASE 1
Every strong woman starts with a strong foundation.
Women's Foundation – Phase 1 was created for women who want to build a stronger, healthier and more athletic body—starting from the basics.
Whether you're completely new to the gym or you've been training without a structured plan, this program teaches you how to move well, build strength, and train with confidence.
Over five carefully designed weeks you'll progressively learn the fundamental movement patterns that every woman should master:
• Squat • Hinge • Push • Pull • Unilateral control • Core stability
Each week builds on the previous one through gradual progression in volume, exercise complexity, and training intensity. This allows your body to adapt safely while continuously getting stronger.
Throughout the program you'll develop:
✓ Better movement quality ✓ Increased full-body strength ✓ Improved mobility and joint stability ✓ Better balance and coordination ✓ Stronger core control ✓ Greater confidence inside and outside the gym
But this program isn't only about performance.
Building lean muscle and becoming stronger helps create the toned, athletic physique many women are looking for. Combined with proper nutrition, this program can support improved body composition, increased calorie expenditure, and a lower body fat percentage over time.
The fifth week is a strategic deload, giving your body the opportunity to recover, adapt, and prepare for the next phase of your strength journey.
This isn't about surviving brutal workouts.
It's about building the foundation that makes every future phase more effective.
Move better. Get stronger. Build the body you'll be proud of.
A1
Quadruped Rock Back
2 x 5
A2
Dead Bug
2 x 20
A3
Single Leg Glute Bridge
2 x 10
A4
Inchworm Shoulder Tap
2 x 5
A5
Wall Sit
2 x 20
B
DB Goblet Squat (Eccentric Focus)
3 x 6
C
Single Leg Hip Thrust (DB)
3 x 10
D1
Seated Alternating Dumbbell Arnold Press
2 x 12
D2
Seated Single Arm Cable Row
2 x 12
D3
Single Leg Extension
2 x 15
A1
90-90 Hip Mobility
2 x 8
A2
Standing Hip CAR
2 x 5
B1
Split Squat Iso Hold (BW)
2 x 15
B2
Wall Sit With Calf Raise (Soleus)
2 x 15
B3
Half Kneeling Pallof Press Iso Hold
2 x 15
C
Incline Walk
1 x 20:00
D
Foot Massage (Lacrose Ball)
1 x 2:00
A1
WORLD'S GREATEST STRETCH
2 x 8
A2
Foam Roller Hip Hinge
2 x 15
A3
Bear Crawl Shoulder Tap
2 x 10
A4
Split Squat (Bodyweight)
2 x 10
A5
Glute Bridge
2 x 10
B
BB Hip Thrust
3 x 10
C
DB Goblet Squat (ISO Pause)
3 x 6
D1
Lying Single Leg Hamstring Curl
2 x 12
D2
Glute Bridge ISO Alternating DB Floor Press
2 x 12
D3
Band Resisted Deadbug
2 x 10
A1
Thoracic Rotation - Banded at Wall
2 x 8
A2
OH Mobility W/ Foam Roller
2 x 10
B1
Lying Pelvic Tilt
2 x 10
B2
Seated Straight Leg Raise
2 x 10
B3
Cable Face Pull
2 x 12
C
Assault Bike
1 x 15:00
D
Box Breathing 4-4-4-4
1 x 5:00
A1
Downward Dog To Upward Dog Flow
2 x 10
A2
Supported Hip Airplane
2 x 10
A3
Single Leg Hip Hinge to Knee Drive
2 x 10
A4
Body Weight Reverse Lunge
2 x 10
B
DB Split Squat
3 x 6
C
B-Stance DB RDL
2 x 12
D1
Close Grip Lat Pulldown
2 x 12
D2
Dead Bug w Swissball Adductor Squeeze
2 x 15
D3
Lateral Glute Bridge
2 x 10
Kovács Martin
Martin Kovács is a Strength & Conditioning Coach with two Master's degrees in Sport Science. His coaching combines evidence-based training with practical experience to help women move better, build confidence, and achieve sustainable results. Every program is progressive, easy to follow, and designed to improve long-term health, body composition, and performance, rather than offering quick fixes.
I created this program to help you build a healthier relationship with your body through movement. My goal isn't just to help you train, it's to help you feel stronger, more confident, and actually enjoy the process.
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